to ask you about panic attacks?

[TheOrchardKeeper]

Had an unexpected one (first one ever) at the beginning of the week.

There was no mistaking it even though I've never seen/had one. I was crying about something I was upset about (been quite stressed lately) and ended up hyperventilating, vomiting and couldn't stop my arms and legs shaking. Spent the rest of the night clasping my pillow and trying to sleep (took ages to wind down afterwards).

Has anyone else had similar and not gone on to have any/many more. (I had another one the next night and feel like I might again at least once a day since then). Should I go to the GPs? Or is it likely to pass?

Can you tell I'm a bit clueless?

(Know I need to stop worrying about having another one but it's easier said than done...)

I had a major one 2 years ago at Christmas, we were on our way to get the tree and I was convinced I was about to have a heart attack or stroke, dh drove up to A+E where they suggested it was a panic attack; uncontrollable shaking, rapid heart beat and a feeling that an electrical current was running through my body, just awful.

Anyway I've never had one as severe as that again but did have some over the next few weeks but as I knew what it was I handled them better and didn't lose control.

I had a few CBT sessions after being referred by the GP and since then I've been ok although I still have occasional ones in the night about 3 in the morning which I relieve with slow deep breathing.

Go to the GP's to have a chat about it.

Take care.

Thank you. It did literally feel like I had a current going through my arms and legs. Knew I had to try and slow my breathing but it is a lot easier said than done, especially if it's the first time!

I have an appnt with the GP in a few weeks anyway in case my mood doesn't improve so will discuss it then I think. I had some CBT yonks ago but can barely remember it anymore so maybe some more would help.

panic attacks for me were like a vicious circle, I thought I was having a heart attack and so it worked me up further until I was having them all the time, sweating, feeling luke I was falling off a cliff in dreams, etc.

I had tests and they all came back as anxiety and not heart attacks :) this must have eased my mind slightly as I stopped having them once I knew that it was all they were, and I say that not flippantly as I know in the moment you feel like you're going to die.

I used distraction techniques if I felt one coming, either getting up for a walk or getting a drink and sipping it, whatever works.

Perhaps addressing why you got so upset and realising it was probably a reaction to that will help but I'd not ignore them if they happen frequently.

Good luck. Hope you feel better soon.

Thank you. I'm fairly certain it's because of how stressed/worried I am about everything atm and I knew it was a panic attack at the time which helped...(even if I did feel like I was having a HA).

I tried to get up at the time but I was sort of frozen out of fear, which hopefully won't happen again as I wouldn't be so surprised!

It's good to know you can just have one or two of them.

I looked it up to try and put my mind at rest but there's not much info out there besides help/advice for those who have a lot of them

I'm sorry you've been bitten by this really frightening experience OP. Wouldn't wish it on your worst enemy eh?

I can't recommend this book highly enough - it cured me of panic attacks for ever (and had them very badly... though they're all 'very' bad tbf).

What helped me about this book was understanding the adrenalin response and, astonishingly, that to control my breathing switched off the surge of adrenalin (fight or flight) that had nowhere to go = panic attack. Being aware of my breathing and watching that it didn't get shallow (or panting, hyperventilating) was a very simple means of controlling the adrenalin trigger which resulted in a panic attack.

I also like how the book makes it clear that our body is our ally, stamping in to protect us when it thinks (because breathing is shallow) there is a crisis on. That really helped me, somehow - because in the throws of a panic attack it feels like your body is attacking you!

Thank you for the suggestion! I'd try anything after that.

I've had friends that have told me about their PAs but I don't think you understand how scary they seem for something that's so harmless (physically) until you've had one.

This may sound a bit silly but I find avoiding watching emotive tv helps.

After my first one at Christmas I found that I would start to feel restless and stressful if something scary or emotional was on and that would get my heart rate up so I tend to watch light hearted dross these days.

I definitely agree. The second one I had was because DP was around and we had a tense conversation just before. Then I was led in bed thinking about it and the bugger DP had fallen asleep. I just felt like it was too much on top of everything else.

I've asked that he only come over on the weekends and we keep week nights to a minimum after that as I'm having a bit of a full on month & I'm so touchy atm that he keeps accidentally rubbing me up the wrong way. (He's very understanding and helpful btw, I'm just over sensitive at the moment and don't want to accidently cause problems where there are none IYSWIM).

Sorry to hear you've had them too everlong

I'm trying to do just what needs doing atm (often push myself to do more than I need to) in the hope that if I'm careful then I can probably nip it in the bud.

The thing about PA is that you can start avoiding things, trigger situations eg I know someone who lives in London and can't go on the tube because of PA. Nightmare. It is not uncommon for a sufferers world to get smaller and smaller as more and more things trigger an attack.

BUT the common denominator (to flog this a bit, sorry) is BREATHING. It is a physiological response - fight or flight - that the adrenals are triggered if breathing gets shallow/panting/hyperventilating. It's the simplest thing to STOP and take some deep breaths. You know how the classic remedy for PA was to breath into a paper bag? Paper bag just a ruse to get you to breath deeply and slowly.

Take some deep, deep breaths to get your breathing back on track. Then make sure you breath normally - not all up high in your chest.

then you won't have to avoid sad films, arguments, the tube etc.

(btw I was crippled with PA - my life was a misery and I seriously considered topping myself. You can forgive me for being evangelical about the breathing. It released me from the prison of PA.)

I completely see where you're coming from and how it could become limiting and make you desperate so appreciate the advice.

Im trying not to avoid the trigger as such but just cut out some of the things that have been wearing me out.

Glad you're doing better now!

I agree about the breathing - it's very comforting to know that it's physically impossible to feel panicked when your out breath is longer than your in breath. It calms you down very rapidly.

The other recommendation is exercise. I found that if I'd used up adrenalin on exercise I didn't have enough left for panic attacks.

You have my utmost sympathy though, I agree with the sentiment that you wouldn't wish them on your worst enemy.

I agree that a general level of anxiety - a period of prolonged anxiety - can be triggering adrenalin regularly, so it becomes a physiological habit. It is part of my life now - as easy as breathing - to be continually aware of my breathing. I do it without thinking, as you do when you change gears. It is second nature. I have even been known to frequently say to my kids: 'breathe!' because I am hyper aware when someone has stopped breathing (also common when anxious) or is breathing irregularly.

(I even know when I am talking to people whether they feel anxious about what they're talking about because of the way they breath )

I didn't know about the outbreath thing, thank you! I will certainly keep that in mind if I do have another one.

I've had on/off anxiety/depression since I was about 14 (was voluntarily admitted in my late teens because of it) so am fairly good at keeping an eye on things and using techniques to stay 'well' but it's just been a horrible, hard summer tbh.

Just blitzed the house which has actually made me feel better & DS is being very easy & cute this morning which is helping me forget about it. In a way, I think I'd find it harder without DS, as being his main parent is a massive incentive to stay well and keeps me very busy now he's a toddler. When my mum had him a few days ago I actually felt worse as I had less to do and more free time to dwell think.

Thank you so much for the replies, as silly as it sounds it helps to know it's not just me, as it's quite a lonely thing to experience IYSWIM.

I've booked an emergency appointment at the gp's for this evening to see if there's anything i can take at night and to just discuss it and maybe look into CBT as that helped a lot a few years back.

Scared of something happening in public and looking like a nutter tbh but nevermind.

I have had 4 this past year & they are teally frightening. Like everybody has said, it felt like I was having a heart attack, tightness if the chest, hyperventilating, rapid heart beat, narrowing of the nasal passage. I had tests and all came back ok. I found chewing gum helped to regulate my breathing & minimise the pain in my jaw.

Go and see your G.P.

When I had mine 15 years ago, I knew the cause, and it was stress. But I didn't know when they would happen but I did have a lot at night in bed. Mine started deep in the guts at the waist and can't describe them- but was a feeling of impending doom and dread as if I felt I was about to die. I also had a metalic taste in my mouth.

Didn't have any for years, then recently I had one in bed again.
Also a couple of times , years ago, had a sudden feeling the ground was swaying underneath me like on a boat on water - very scary.

Appreciate the responses It's interesting to see how others experience them. The most obvious thing for me was the hyperventilating. My chest didn't hurt but I couldn't stop to say anything/make any noise and was breathing in about 2 times per second plus my legs felt like i'd stuck my toes in a socket and were all over the place. And I was obviously freaking out at the same time.

I'm going to ask my GP for some more CBT as I know my thought patterns aren't great and I've forgotten lots of what I was taught as it was years ago and i've not needed it for ages.

Luckily DMs being really supportive and having DS later so I can go and see the GP asap and try to nip this in the bud.

Appreciate the responses It's interesting to see how others experience them. The most obvious thing for me was the hyperventilating. My chest didn't hurt but I couldn't stop to say anything/make any noise and was breathing in about 2 times per second plus my legs felt like i'd stuck my toes in a socket and were all over the place. And I was obviously freaking out at the same time.

I'm going to ask my GP for some more CBT as I know my thought patterns aren't great and I've forgotten lots of what I was taught as it was years ago and i've not needed it for ages.

Luckily DMs being really supportive and having DS later so I can go and see the GP asap and try to nip this in the bud.

I've had one really terrible one, and since then I live all the time scared of getting another one. It's particularly triggered by caffeine and hangovers- so maybe be wary of them for a while. There are some effective drugs out there that can mask the symptoms but I think in the long run it is better to learn how to control it through breathing and "talking yourself down". I have a lot of days where I feel depressed because I think is this my life now? Constantly having to reassure myself that everything's ok and never fully confident. But I'm not sure, it might get better one day.

I feel panicky if I feel constricted in any way.

I had a bad one when visiting an attraction in a seaside town, lots of exhibits winding down long corridors with no windows - I freaked and started crying and had to be taken outside.

Went to the Ripley's place in London and the very sight of the mirror maze behind the curtain set me off - my legs buckled and I had to sit in a corner, I was getting more panicky thinking my OH and DC wouldn't be able to get out of the maze. Pretty embarrassing but totally overwhelming for me.

Had another one while stuck in a traffic jam and couldn't see a turn off anywhere in sight.

The worst one was earlier this year when I had flu and couldn't breathe through my nose - I thought I was having a heart attack and was suffocating. It was horrendous and made my DC cry. That one took forever to pass. My poor DH thankfully acted very calmly and got me breathing evenly with a paper bag.

Since the flu incident if I feel a PA coming on I try my hardest to really concentrate on breathing and use logic and distraction to avoid one coming on.

Sorry to hear that. The flu one sounds horrible!

I've been given some beta blockers for the anxiety temporarily until I can get some CBT (have been given a phone number) for self referral

Feel better just for taking some control to be honest and hopefully the tingly, stomach-falling-out-of-my-butt sensation will fade away a little!